American Fit Co Northwest – CrossFit Gymnastics (Strict Pull Up) (Checkmark) Warm-up (All Levels): Complete 2 rounds of: 20 Scap Pull Ups 5 Strict Pull Ups OR 5 Ring Rows Level 1: 8 minutes to work up to 1 set of Max Unbroken Band Assisted Pull Up *Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set Level 2: 8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups *Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set Level 3: 8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up *Recommended rest would be about 90 seconds between attempts. You can use a dumbbell between your legs or attach weights to a belt....Read more

American Fit Co Northwest – CrossFit Metcon (2 Rounds for time ↓ shorter is better) 21-15-9 Calorie Air Bike Goblet Squats (50/35) Women’s Calories (16-12-8) -rest until the 8:00 mark- 45/36 Calorie Air Bike 45 Goblet Squats (50/35) Metcon (Checkmark) 3 Sets: 10 Kettlebell RDLs 10 Hip Extensions :20 Glute BridgesRead more

American Fit Co Northwest – CrossFitRead more

American Fit Co Northwest – CrossFit ZACHIE’S 5K FUN RUN (Checkmark) Join us for a fun-filled morning with a 5K run, good music and a fun time! All proceeds go to The Zachary Schwarz Mountain Fund.Read more

American Fit Co Northwest – CrossFit Front Squat (5×2 *building each set *on the 2:00) Froning’s Revenge (Time ↓ Shorter is Better) 6 Rounds: 2 Rope Climbs (or 6 Strict Pullups) 25ft Handstand Walk (or 2 Wall Walks) 4 Front Squats (185/125) 25ft Handstand Walk (or 2 Wall Walks)Read more